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Chicken Pancakes, Chips, Pretzels, Gummy Bears Carrot Chips Part II Cooking to Heal: The “How-To” of Implementing an Autism Diet Julie Matthews Certified Nutrition Consultant Julie Matthews is not a physician. She does not diagnose or treat disease. This information and her statements are not intended to replace a one-on-one relationship with a qualified health-care professional, and is not intended to provide medical advice. For medical advice, always seek a physician. This information is solely intended as a sharing of knowledge and information based upon the experience and research of Julie Matthews/Nourishing Hope. Initial Steps Agenda Initial Steps for Getting Started Ideas for Picky Eaters Meal Planning Kitchen & Cookware Recipes & Video Demos Meals - Snacks - Desserts GFCF - SCD - and more ©Julie Matthews/Nourishing Hope Begin by Removing Artificial Ingredients Avoid trans fats (hydrogenated oil, fried foods, margarine, mayo, commercial peanut butter) Avoid artificial sweetener & high fructose corn syrup Avoid artificial ingredients (artificial colors, flavors, and preservatives) Avoid MSG (hydrolyzed vegetable/soy protein, autolyzed yeast, yeast extract, natural flavors) Avoid Nitrates/nitrites ©Julie Matthews/Nourishing Hope Initial Steps for Implementing Diet 1. Experiment. Before removing anything, introduce diet compliant alternatives (example: rice pasta, GF waffles, and other GFCF foods and snacks)-this will support the elimination portion later. 2. Explore diet resources (books, cookbooks, videos, autism websites). 3. Create a meal plan—list foods, meals, and snacks your child will eat or that you would like to make on new diet. 4. Shop for foods according to meal plan. 5. Then, begin diet: • With GFCF, eliminate one at a time: 1)Start with the elimination of casein—for two weeks, then 2) Remove gluten and continue both (GFCF) for 3-6 months • With SCD consider the intro diet and evolve through stages ©Julie Matthews/Nourishing Hope Initial Steps for Implementing Diet 6. Chart changes and progress: Keep a journal of changes and daily condition. 7. As you begin the diet, be sure to avoid foods that are difficult to digestion and don’t overdo the processed and sugary “substitutes. • For GFCF avoid adding high sugar foods like GFCF cookies and candy just because they’re GFCF. • For SCD start with the introductory diet if you can, and avoid hard to digest foods like nuts, beans, and dried fruit. ©Julie Matthews/Nourishing Hope GFCF Tips Substitute the same foods your child likes with gluten/casein-free options. For example, if they eat waffles every morning, buy rice flour waffles. Do not increase the amount of sugar in the diet. When going GFCF, it is common to start substituting anything gluten-free, including high sugar cookies. Avoid this. If the package does not say Gluten-free and Casein-free, call the manufacturer to be sure. Wheat-free and Dairy-free, do not necessarily mean GFCF. Put gluten and dairy free options into your usual containers, i.e. put rice milk in the milk container. Make this transition slowly diluting the dairy to non- dairy over a week or two. Make sure your child’s nutritional needs are met. Calcium, protein, etc. Once your child is GFCF, begin to strategize on how you can introduce healthier foods such as vegetables and fresh vegetable juices, fermented foods, antioxidant-rich foods and other nutrient-dense choices. ©Julie Matthews/Nourishing Hope Healthy GFCF Eat Avoid Protein at breakfast and Sugar cereals throughout day Loads of GFCF cookies and high Fresh fruit sugar foods Get creative with adding Just “kids foods” without many vegetables nutrients - hotdogs, fries, pizza Healthy snacks with protein and/or Processed snacks/reinforcers - vegetables - chicken pancakes, chips, pretzels, gummy bears carrot chips Fresh made vegetable juice Fruit juice Food ruts and jags (add new Fermented foods health foods) ©Julie Matthews/Nourishing Hope Gluten-Free Grains and Foods Rice Sorghum Thickeners Millet Tapioca Agar Quinoa Nut flours Guar gum Amaranth Seed flours Gelatin Buckwheat Coconut flour Kudzu powder Corn Chestnut flour Tapioca Wild rice Bean flours Sweet rice flour Montina Roots (taro, yam) Xanthan gum Teff Yucca/casava Arrowroot ©Julie Matthews/Nourishing Hope Casein-Free Foods Milk & Yogurts Oil/Butter Ice Cream Rice milk Coconut oil Sorbets w/o milk Almond, hazelnut or Ghee Non-dairy ice hemp milk cream Lard or tallow Homemade Nut milk Earth Balance Coconut ice Coconut milk cream (Coconut Bliss) Potato milk Kosher items Fruit popsicles (Vance’s DariFree) Pareve only Soy milk (if not soy- Chocolate free diet) Cheeses GFCF chocolate (Galaxy Foods) ©Julie Matthews/Nourishing Hope Picky Eaters Vegetables • Work on getting them in where ever you can • Puree them and add them to other foods • Try them raw • Make them crunchy • Steam them • Add a dipping sauce • Work on them in therapy (if necessary) ©Julie Matthews/Nourishing Hope Good ways to Boost Nutrient Levels and Enjoy More Vegetables • Veggies 101 – Puree vegetables and add to: • Muffins • Pancakes 1/4-1/2 cup puree per cup of pancake flour mix • Meatballs, meat patties, and meat loaf • Sauces such as tomato sauce • After pureeing, freeze in ice cube trays and thaw as needed • Juicing vegetables For beginning veggie eaters: Pureed carrots, sweet potato, winter squash, cauliflower Evolve texture and color: Kale, broccoli, and other greens (chopped or pureed) ©Julie Matthews/Nourishing Hope Good ways to Boost Nutrient Levels and Enjoy More Vegetables • Crunchy texture – Make vegetables into chips (like potato chips). Use carrots, sweet potatoes, butternut squash, beets, parsnips, or other roots or dense vegetables. – Vegetable latkes • Shredded vegetables: – Add shredded beets to chocolate cake for birthdays – Add shredded carrots or zucchini to muffins or bread – Shred zucchini and other vegetables, and add to vegetable/potato hash browns • Broths – Use broth for soups or stews. Cook grains or pasta in broth. Add concentrated homemade broth to sauces. – Seaweed, nettles and greens - Add to cooking grains, soups, tomato sauce, even boiling pasta to impart nutrients ©Julie Matthews/Nourishing Hope Kid-Friendly Fermented Foods • Add non-dairy yogurt to fruit and puree into a smoothie • Use a small amount of fruit and yogurt to make a fruit- yogurt dipping sauce for fruit kebabs. • Apple Kraut: Shred apple and add 50/50 with raw sauerkraut to reduce sourness. Serve as shredded fruit salad. • Puree raw sauerkraut or other cultured vegetables in food processor with apple sauce (or other fruit sauce) • Fermented drinks: Young coconut kefir, non-dairy kefired sodas, kombucha ©Julie Matthews/Nourishing Hope Meal Planning Meal Plan Breakfast Lunch/Dinner Snacks Bacon Meat patties with liver Apple or pear with nut butter Eggs Butternut squash fries Pancakes with pureed vegetables GF pasta and meatballs and/or added protein Pureed veggie in sauce Chicken pancakes Sausage patty Peas Chicken nuggets French toast or GF toast with nut Dipping sauce Smoothie or fresh vegetable juice butter Steamed vegetables Nut-free PB&J - Sunflower butter Gluten-free porridge Hummus and raw vegetables or and jam sandwich Chicken or turkey sausage gluten-free bread/crackers Carrot sticks Bean burgers or Indian lentil Smoothie pancakes with cooked or Veggie latkes Meat/sausage patty shredded vegetables Roasted meat Chicken pancakes and fruit Potatoes or Cauliflower mashed Applesauce (Add fruit to any breakfast) “potatoes” Carrot chips Veggie latkes Meals: Add fruit, starches, and more vegetables as tolerated. ©Julie Matthews/Nourishing Hope Healthy Breakfasts Eggs Homemade muffins with pureed vegetables and/or fruit Pancakes with pureed vegetables or chicken Make larger batch, cook pancakes, freeze extras, & reheat in toaster or pan. GF Oatmeal or other hot cereal Breakfast meat such as sausage or bacon Smoothie: with fresh fruit, vegetable juice, pureed vegetables, or other nutrient dense foods ©Julie Matthews/Nourishing Hope Healthy Snacks • Fruit kebabs with nut yogurt dipping sauce • Nut butters (almond, cashew, sunflower seed) on apple or celery • Smoothie or homemade popsicles with pureed vegetables, vegetable juice, fresh fruit, nut yogurt • Hummus with vegetables or pita • Chicken pancakes – Blend 1 cup cooked chicken breast with 2 eggs. Pour in pan like pancake batter and cook. • Homemade carrot or butternut squash chips ©Julie Matthews/Nourishing Hope Healthy Lunch • Chicken or other protein with: – Fruit – Raw veggie sticks with dipping sauce (such as hummus or nut butter) – Healthy snacks • Slice lunch meat roll ups with shredded vegetables • Sandwich on GF bread with sunflower seed butter (for peanut- and nut-free schools) Use a thermos for hot food: – Dinner leftovers – Soup, stew, chili – GF pasta – GF chicken nuggets or burger ©Julie Matthews/Nourishing Hope Bento Boxes Laptop Lunches EcoLunchbox Bento Lunches • Traditional Bento – Chicken – Rice – Green beans or Freeze-dried veggie mix – Pear with sunflower butter • GFCF – Sausage – Potato pancakes with shredded veggies – Frozen peas – Strawberries with chocolate nut butter dipping sauce • SCD – Beef burger – Fruit such as golden delicious apple sliced with sunflower butter dipping sauce – Spaghetti squash – Nut or coconut muffin ©Julie Matthews/Nourishing Hope Healthy Dinner • Protein: – Meatballs or meatloaf – Hamburgers or meat patties – Chicken nuggets (GFCF or SCD) – Roasted meat – Beans and bean burgers • Vegetables – Cooked vegetables – Raw salad vegetables – Pureed into soups and dishes • Starches or mock starches
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